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Rest Day

Coach Margie speaks at the Iron Maidens Raw Open. In case you missed it, there are tons of great photos from the day here and here!


Date: Sunday, March 5th, 3pm - 5pm
What: A women-focused WOD led by Crossfit Solace Coach Heidi Jones

Did Iron Maidens pique your interest in female-centric fitness? Squad WOD is a female-focused workout that takes place at different gyms across the NYC area. The intention is to bring women together in an environment that is free of judgement and overflowing with empowerment, camaraderie, and support for each other.  

Squad WOD is a chance to meet, connect, make new friends, and empower one another in an environment that is all about celebrating each of our strengths and broadening our squads. 

A bit about this event's incredible guest speaker: Nabiha Syed had already published a book, founded a legal clinic and advocated for women’s rights in Pakistan by the time she was 28. We are excited to talk to Nabiha about her journey as a Muslim woman in a predominantly white, male career. In addition, she is going to talk to all of us about diving into our passions headfirst, how to channel our Type A tendencies into successful endeavors and what 'leaning in' means to her.

Proceeds from the event will benefit the Sadie Nash Leadership Project. Sadie Nash promotes leadership and activism among young women. The program is designed to strengthen, empower, and equip young women as change agents in their lives and in the world. 

Get ready for an inspirational chat and workout!


News and Notes

  • The score-submission deadline for Open Workout 17.1 has been extended to today at 8pm. Go here for info. CFSBK Open Intramural League team captains: please submit your team's scores to the spreadsheet by noon today!
  • Missing something? Maybe a bike helmet or some cool blue Asics? Our latest lost and found dump is up on the Flickr account.

Yesterday's Whiteboard: HSPUs / Deadlifts | Run, Squat, Push-Ups, Pull-Ups
A Better ER Nurse: Natalie Borek CrossFit
Why Your Kids Should Be Lifting Weights Starting Strength

Reader Comments (17)

Wednesday's Programming

Front Squat

Warm up and perform a heavy set of 5, followed by a heavy triple, followed by a heavy single. Each set should be challenging but not max effort. No failing.

Post loads to comments.


Partner WOD
AMRAP 21 Minutes:

12/9 Calorie Row
12 Power Cleans 115/75
12 Push Jerks 115/75

Partners alternate full rounds until the call of time. The barbell load should be medium heavy, but challenging to go unbroken on on the fast end.

Post rounds, rep, and partner to comments.

February 27, 2017 | Registered CommenterDavid Osorio


5 rounds of:

Minute 1. 5 Muscle up
Minute 2. 10 hspu
Minute 3. 15 c2b pull ups
Minute 4. 20 box jumps
Minute 5. 25 kb swings, 24/16
Rest 1:00

February 28, 2017 | Unregistered CommenterArturo R

6am WOD (Wednesday)
Accidental PR for FSQ (75#)- have always gone super light because it feels awkward to me but realized more weight might actually help me feel my way through the movement...it did. Even did an extra set to work on being less lopsided (gotta drive right elbow up).
Partner workout with Suzanne-first time working together and she's awesome! Did 5 full rounds with me falling 6push jerks short of another. My rows and cleans were paced well but I need to use my legs more effectively on push jerks.

February 28, 2017 | Unregistered CommenterJen Bokoff

7 AM squatting. I was 50-50 on getting out of bed this morning and I'm glad I did.

135x5, 165x3, 185x1. Weirdly, 135 felt the hardest. I guess I needed a little more work to feel warmed up than I usually do.

Partnered with Kevin for the WOD. I'm not sure what our total was but I did 4 rounds Rx, using the tried-and-true Lazy Girl strategies of:
1) Don't go first. (Kevin said he would go first without even making me rock-paper-scissors him for it. Never go first in an AMRAP!)
2) Drop the bar after 11 cleans, take 3 breaths, and then do the push jerks unbroken.

February 28, 2017 | Unregistered CommenterStella

Props to everyone who did this a second time - I can't even fathom it right now.

Front Squat: 165 x 5, 185 x 3, 200 x 1
Felt a little heavier than I would have liked, but considering still post-17.1, unbelted, and haven't been training front squat at all, pretty happy.

WOD: Fun partner workout with Joy and Rob. I think we finished the 9th round? Started focusing on maintaining breathing through the longer sets after being totally out of breath for a first.

Quick blog shoutout goodbye to 6AM all stars Alex and Hunter - will be greatly missed. (You too Matt, but you just don't get the 6AM all star title).

February 28, 2017 | Unregistered CommenterKayleigh

Wait can we just foraminute talk about that AG wod

February 28, 2017 | Unregistered CommenterWut

Anyone want to take advantage of the snow day and judge each other for 17.1? I could do any anytime between 5 and 7:30.

February 28, 2017 | Unregistered CommenterNate

What's wrong with the AG WOD? Looks *awesome* (if you scale)! ;P

Hope I have energy after doing Monday's workout...

Also, Margie is a bada$$!!!

February 28, 2017 | Unregistered CommenterAllie B.

AG looks like Fight Gone Gymnasty...

February 28, 2017 | Unregistered CommenterJust sayin'

Noon class with Brett on my day off.

Monday's workout
HSPU's 5x6 strict with one abmat + Noah's mat thing
Deadlifts - haven't deadlifted in a long time so kept it at a medium weight. 135,145, 150x3

WOD - 13:14 RX, runs were eh but it was nice out. Pull-ups unbroken (butterflied), kip could be better but I'll take it.

February 28, 2017 | Unregistered CommenterKevin Y

Need to make-up post here:

15:26 RX'd

my neck felt good enough to do this, though I knew that I was going to pay for going hard.

broke the snatches in the round of 50 (30-20). everything else was just moving without stopping. tried to rest at the top of the snatch reps and breathe there and not get out of rhythm. BBJO definitely slowed in the round of 30 and 40, but still kept steady. stepped in right to jump up and over. always jumped out for burpee. did 1/4 turns on box and off in first round, maybe the second as well, after that, kept it straight forward and tried not to waste extra steps. thanks to david for being a great judge!

very mentally successful workout for me. something like this in the past i would have really blown up, gotten scared i wouldn’t be able to sustain my effort, get concerned with people around me, take too many breaks, and just lose focus. but just staring at the floor and letting it be a rhythm was so helpful. was able to push hard through the last burpees. basically cried on my hands and knees at the end. lotsa drama, but i went to that motherf*ckin’ pain cave, baby.

SUN: rest day. woke up in the middle of the night with a neck spasm and incredible pain. spent a good 90 minutes with the TENS machine as well as three hot showers to loosen up my neck and back throughout the day!

MON: beat up!

A. 60 minutes:
2 min row, medium (2:08-2:15)
100’ single arm OH carry, each side, @ 35#
:45 single unders
:15 top ring support
1:00 assault bike, medium (~50-54 RPM)

did 8 rounds of this. felt good to just move and get blood flowing, though my back is still so tight, sore, and sad!

B. xover symmetry “recovery” circuit

C. 10 min lax smash lower back and recovery movement

TUE: consulted with my chiro doc, who said not to do anything upper body for a few days and just let my neck heal.

A. 7 minutes light assault bike, crossover symmetry activation

warmed up with kossack lunges, single leg RDLs, and hollow/twist work

10 ea 4" deficit rvrs lunge @ 65#
:20 supine GHD hold
:20 prone GHD hold

100' fwd sled pull with straps on shoulders (100#)
20 double unders

no clock, no hurry

February 28, 2017 | Unregistered CommenterWhit H

Noon class with Brett

Creeped in cause I had a hole in my schedule. HSPU piked in 5's, I need to start practicing at home. Liked the practice of popping out of a headstand into a pushup. I don't have much explosive strength in my upper body, good to work on.

Due to favoring one leg in the box jumps of 17.1 my left hamstring has been incredibly upset the past few days. Nothing else sore, super weird, but had to literally had to keep my leg taped to my ass to keep from dragging it around like a hunchback (or "hatchback" as my mom likes to say). Felt better today but went lighter with the deadlifts 95, 105, 115, 125, 125. Good note from Brett to keep tension even while lowering the last two inches. Good to work on for cycling reps.


2 rounds, then had to leave. Fun. If anyone runs on their toes please advise me. I've only ever been a heel striker so running in metcons is foreign and slow.

Super fun!

February 28, 2017 | Unregistered CommenterKarina S

The Games site has been super awesome so far this year!

February 28, 2017 | Unregistered CommenterFox

Oh I love the look of that AG workout but alas, I kinda have to force myself to take a rest day. Sniff.

February 28, 2017 | Unregistered CommenterCharlie

6:30 with katie

Went lighter on the DL 135 and 155.
Hspu with 1 abmat strict. Then 0 ab mats kipping

Wod RX in 14:05

February 28, 2017 | Unregistered CommenterJenny M

CFSBK--Midwest (Mistakes were made)

So I thought I'd do Sunday's clean EMOM, but I wasn't thinking clearly and thought that I was supposed to do 7 reps each minute for 21 minutes. THAT didn't work. The first 3 minutes I did at #95 and soon realized there was no way. Then I went down to #65 for the next 6 minutes--then end of which it dawn on me that I had completely misconstrued the day's work and stopped.

WU: #2 10KB@40#, 10 pushups, 10 reverse goblet lunges@#15 x 3

Clean mayhem--heart rate hit 169

50/40/30/20/10 Single unders (all unbroken)
25/20/15/10/5 WB 10#10" (mostly unbroken)

February 28, 2017 | Unregistered CommenterPeter Hoppmann

Sets 1 & 2: 5 strict to 1 ab mat
Sets 3-5: 8, 8. 6 Kipping to no ab mat

Deadlift 115, 125, 135, 140, 135

WOD: 12:34 RX
Rounds 1 & 2 ran to 3rd Ave. first. Tried running to 4th ave. first in the third round-- I hate it! I love coming in the door after doing the long part. It's such a weird mind thing!

Pushups: 10-5-3-2
Pullups: Unbroken! Feeling good.

Was so excited about AG, but after those handstand pushups and pullups/deadlift, my grip was fried and I wasn't feeling it. Boo. Once again, left in the middle. UGH! I wish I could work out in the morning and come back at night. Oh well...

February 28, 2017 | Unregistered CommenterAllie B.

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